6:30 Deadlift + "Flight Simulator"
7:30 Basic Endurance CrossFit
8:30 Mobility

12:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Deadlift + "Flight Simulator"
17:00 Mobility
18:00 Deadlift + "Flight Simulator"
19:00 Mobility

Every Beginning 90s x 7
3 Floor press

4 sets, each for time
New set every 5th minute
30/25 Cal.
15 Handstand Pushups
12 C2B Pullups

40 minutes easy pace & quality!

40 Sit Ups or 40 Weighted Sit Ups
10+10 Bulgarian Split Squats w/ Dumbells
10m Handstand Walk or 60 sec Hanstand Hold against wall
5 Bar Muscle Ups / 20 Kipping Pull Ups
8 Ring Dip
Row 750m / Bike 1500m

30 Power Cleans @ 70% of 1RM

• This should be done as fast SINGLES.
• TIME CAP = 7:00
• Don't know your max, pick a weight that starts to feel challenging after 7-10 singles

4x4 @80-85%

Every Beginning 90s x 6
3 Front squat 50-60%

Practise HSPU or Walking/Holds techniques for 15-20 minutes.

Back squat
Build heavy set of 2 reps
3x2 80-85% from days heavy set

10min keskivartaloa

20-30s hollow asento
20s olkapään taputukset lankussa
10-20 puolilinkkari